MAN DOWN!

MAN DOWN!

What to do when your Q gets cancelled from weather? Swap with Countertop who was coming back from an injury and was willing to push his Q out a week!

Let’s go!
#Hairband mile around the parking lot.

Grab your kettlebells and circle up for COP.

COP

SSH x 10
Imperial Walkers x 15
Low Slow Squats x 20 or so, not really sure. #Mumblechatter > Counting

The Thang

Describe proper form for a kettlebell swing something along the lines of:

“The kettlebell swing is a violent expression/explosion of the hips, one of the few you can get away with outside of the bedroom without getting in trouble.”  (I think I read that somewhere)

I may have shocked Shepherd with that one. Then a reminder of disclaimer, I am not a professional in action… or words obviously. #stillFunny

20 kettlebell swings then 20 merkins,
19 kettlebell swings then 19 merkins

and so on down the ladder to 1 and 1.

Seemed better on paper, sucked in real life. #Hairbandmile audible called around the 13 mark, this was also about the time I hear Zip call out “You need to call this Man Down in the backblast!”

By the way, 210 swings and 210 merkins. #strong

Once done partner up and get on the line…
P1 runs to island do called exercise and run back
P2 called kettlebell exercise at line then flapjack until # of called reps is complete.

Round 1:
KB Squat Thrusters to 100
20 LBCs at island

Round 2:
KB Curls to 50
10 squats at island

Round 3:
KB tricep extension to 50
10 SSH at island

3MOM
kb flutter press x 15
Dolly x 15
Rosalita x 15

DONE!

COT

Moleskin

First of all I know we all agree it was awesome having Zip back out in the #gloom with us! We have missed your mumble chatter and glad you are back brother!

We have talked about slowly transitioning to a gear workout for Overdrive… this was NOT a slow transition workout. #SorryNotSorry

But seriously the kettlebell swing is often considered one of the best exercises for your body and with the other things I threw in it really was a complete body workout.

We need Q’s to start getting signed up again now that we are in a new year and when we say gear it does not need to be limited to kettlebells. CT has the firehose (battle ropes) we have some (and are getting more) tires, I can always bring a ruck for something and running can be mixed in. Don’t fear the gear! In the beginning we can still do much of what we have done in the past but incorporate some gear. CT and I can talk about it more as we keep moving forward.

Thanks for taking us out Shep!